What to eat to lose weight – and when!

What to eat to lose weight is definitely one of the most frequently asked questions I get from my clients. There isn’t one simple answer unfortunately: all my clients are different with very specific needs, lifestyles and conditions that I look at very carefully to design totally customised weight-loss programs that provide long-lasting effects.

However there are a few delicious foods that can help us all, in particular if we know at what time of the day to eat them. Those foods will be your best allies to eat less throughout the day while not feeling deprived, one of my key time-tested principles to lose weight and keep it off!

Here’s the list of your new best friends (in addition to my list of fat-burning foods I posted HERE ):

What to eat to lose weight: BEFORE your meals.

3 foods for you to choose from, depending on your taste or what’s available.

EAT AN APPLE 1/2 hour before your meal.

What to eat to lose weight: an apple before your meal!

The humble apple is a real super food. Low in sugar and very high in fiber, an apple will help you clean your digestive system and will help you better process your meal i.e. store less fat! It will also fill you up quite quickly and help you eat less. Eat the skin to make the most of the antioxidants – therefore prefer organic apples as conventional apples are one of the most sprayed fruits.

EAT 1/2 AVOCADO 1/2 hour before your meal.

Research shows that it decreases your hunger by up to 40%. It helps regulate blood sugar and therefore your appetite. Its high fiber amount will improve digestion and will help slow down the absorption of sugar from the meal – you’ll feel more satisfied.

A MISO SOUP to start your meal.

Unpasteurised, organic miso.

This light soup has been shown to increase weight loss by 10%. Very light, super rich in nutrients and friendly bacteria, it’s one of the best way of stopping hunger. Buy unpasteurised/organic miso to make sure it’s full of probiotics. Muso is my favourite brand (see picture).In summer, try a gaspacho soup (tomato and garlic) instead.

What to eat to lose weight: DURING meals.

Having proteins at each meal is one of the most important rules not to feel deprived.

I highly recommend having 2 organic eggsat breakfast, the meal that sets you up for the day – so important! Rich in proteins, eggs are one of the best natural nutrient-rich wholefoods.

For lunch and dinner, think plant-based proteins: pulses (sorry, my paleo friends), a very good source of proteins, can be easily accommodated in delicious meals: low GI, they help stabilise blood sugar and therefore will keep you satisfied for longer.

Lentils – so versatile, so good to lose weight.

Research on long lived people in Japan, Sweden, Greece, Australia and France indicate pulses (beans, peas, lentils) are a main dietary predictor of health status and longevity. High in fibre, B vitamins, magnesium, zinc, potassium, proteins and low in fat they have been enjoyed by humans for 7,000 years at least. My favourites are lentils, which have a great advantage vs. beans: you don’t need to soak them! They tonify blood circulation, are excellent for the kidneys and are an excellent protein alternative for those who don’t want to eat meat or simply want to cut their meat intake (which is always a good idea for your health, the animals and our planet). A fabulous energy provider too as they are complex carbohydrates with a low GI. Basically a true super food to boost your digestive system, give you energy and… promote weight loss!

French lentils are delicious. When I’m in France, I only use lentils from Le Puy (the capital city of French lentils) 60 km from where I come from. In cold or warm salads, stews or pates, lentils are one of the most under-rated yet very versatile, healthy and delicious vegetables.

What to eat to lose weight: BETWEEN meals.

Walnuts, one of the best snacks to lose weight.

WALNUTS

Very high in proteins and fibre, they are digested quite slowly and therefore help you reach the next meal without starving. Their super healthy fat amount makes them one of the best brain foods and has been proven to prevent Type 2 diabetes.

WATER

Yes, we all know it but this is SO important. Appetite and thirst sensors are the same. So you can think you’re hungry when you’re actually thirsty. The first thing to do when you feel hungry is to reach out for some filtered water. Then wait a little bit… In more than 50% of the cases -if you really connect with your body and mind- you won’t feel hungry anymore. Drink at least 2 liters a day. Drink 2 glasses of water 1/2 hour before your meal will also help eat less.

I hope you’ll find these tips useful. If you have any other tips, please share them with us in the Reply Box below!